Nutrition& You 50+Years

Transcription

1 Nutrition&You 50+Years

2 Contents Eating Well to Age Well 2 Bone Benefits 4 Minding Your Muscles 6 Healthy Teeth and Gums 8 Fluid Facts 9 Staying Active 10 Shopping Suggestions 11 Further Reading 12

3 A Time to Enjoy In Ireland, as in many countries around the world, people are now living longer than ever before. It is predicted that by 2030 one in five people in Ireland will be aged 65 years or older. Getting older shouldn t mean we have to slow down as it can be a time to embrace new opportunities and adventures. To enjoy this phase of life to the full, we need to maintain our energy and vitality - whether we choose to continue working into our later years; take up new hobbies; or run after the grandchildren! As we get older, our lifestyles and appetites can change but a healthy, balanced diet can give us the nutrients we require to support our needs. For the perfect recipe for healthy ageing, remember to eat well, keep moving and call on friends and family whenever you need support. This booklet provides some tips and advice to help you along the way. 1

4 Eating Well to Age Well As we get older, it is essential to eat well. Energy and nutrient needs vary depending on factors such as gender, age, body size and physical activity levels. In Ireland, we use the Department of Health s Food Pyramid as a guide to the types and amounts of foods needed for good health. The Food Pyramid divides foods into groups based on the main nutrients they provide. It also guides us on portion sizes and daily serving recommendations. Remember to talk to your GP if you have any concerns before making any major changes to your lifestyle. Healthy Food for Life The Food Pyramid Needed for good health. Enjoy a variety every day. Not needed for good health. Foods and drinks high in fat, sugar and salt Fats, spreads and oils Meat, poultry, fish, eggs, beans and nuts Milk, yogurt and cheese Wholemeal cereals and breads, potatoes, pasta and rice Vegetables, salad and fruit NOT every day In very small amounts 2 Servings a day! 3 Servings a day For adults, teenagers and children aged five and over Maximum once or twice a week 5 for children age 9 12 and teenagers age * 3 Servings a day Up to 7* for teenage boys and men age Servings a day *Daily Servings Guide wholemeal cereals and breads, potatoes, pasta and rice Child Teenager Adult Adult Teenager Adult Adult Active Inactive (5 12) (13 18) (19 50) (51+) (13 18) (19 50) (51+) There is no guideline for inactive children as it is essential that all children are active. Drink at least 8 cups of fluid a day water is best Get Active! To maintain a healthy weight adults need at least 30 minutes a day of moderate activity on 5 days a week (or 150 minutes a week); children need to be active at a moderate to vigorous level for at least 60 minutes every day. Source: Department of Health, December

5 Matrix of Nutrients The milk, yogurt and cheese food group forms part of our healthy eating guidelines. The matrix of nutrients in milk contributes to the normal functioning of many processes in our bodies*: Cognitive function Thyroid function Growth in children Normal skin Iodine Phosphorus Bone development Healthy teeth Energy metabolism Bone development Healthy teeth Muscle function Calcium Protein Muscle growth Bone development Nervous system function Muscle function Blood pressure Energy metabolism Reduction of fatigue Red blood cell formation Immune system function Potassium Vitamin B12 Vitamin B5 Vitamin B2 Energy metabolism Reduction of fatigue Nervous system function Normal skin Normal vision Energy metabolism Reduction of fatigue Mental performance *not a complete list of functions. Source: EU register of nutrition and health claims made on foods 3

6 Bone Benefits Having healthy bones can make a big difference to the quality of our lives. While age-related bone loss is a natural process, it can result in fragile bones which are at an increased risk of fracture. Although our bone health is influenced largely by genetics, there are some steps we can take to ensure better bone health. Bone Friendly Tips Eat a healthy, balanced diet (see page 2) Include good sources of calcium and vitamin D in your diet (see page 5) Include protein foods in your diet e.g. meat, eggs, dairy, fish, beans, lentils Take part in daily weight-bearing exercise e.g. brisk hill walking, climbing stairs, jogging Stop smoking If you do consume alcohol, do so in moderation Talk to your doctor if you have any concerns 4

7 Calcium Calcium is essential for our bones and it is important we get enough in our diets at all life stages to maintain bone health. Dairy foods such as yogurt, milk and cheese are among the best sources of dietary calcium. The calcium in dairy foods is easily absorbed and used by the body. Dark green vegetables such as broccoli, pulses such as beans, and nuts can also contribute to calcium intakes. The good news is that these foods can be used in cooking and baking as heat has little effect on the calcium content. Vitamin D Vitamin D helps the body absorb calcium. Vitamin D is known as the sunshine vitamin because it is made by the action of sunlight on our skin. However, in Ireland, it is difficult to get enough vitamin D from sunlight alone. Therefore, it is important to eat foods containing vitamin D. Foods that contain vitamin D include oily fish such as salmon, mackerel, liver, egg yolk, vitamin D fortified dairy products and breakfast cereals. Talk to your doctor or pharmacist about taking a vitamin D supplement if you have limited exposure to sunshine or if your diet does not contain sources of vitamin D (listed above). 5

8 Minding Your Muscles Keeping muscles healthy is not just a task for professional athletes! We use our muscles throughout the day to perform everyday activities such as housework or walking up the stairs. Protein Power Research shows that dietary protein and physical activity are important to maintain muscle mass. Experts advise that for the body to best use the protein we eat, we should spread our intake equally throughout the day. This can be done by having protein at each of our meals. Sources of protein include milk, yogurt, cheese, lean meat, poultry, eggs and fish. Legumes such as beans and lentils also contain protein. Here are some helpful tips on how to get protein into your meals and snacks: Make fruit smoothies with milk or yogurt Sprinkle cheese over pasta or add to a sandwich Include hard boiled eggs/chicken/salmon in salads Drink a glass of milk with meals Have yogurt as a snack or add to fruit or cereal Add legumes such as beans and lentils to soups, casseroles or salads Other nutrients important for muscle function include calcium and vitamin D; these nutrients are discussed on page 5. 6

9 Regular muscle-strengthening and balance exercises can be beneficial at all ages and are important for maintaining strong muscles. Some examples are listed below: Digging in the garden Lifting Carrying Step aerobics Exercises using hand-held weights Tai chi Yoga Standing on one foot! 7

10 Healthy Teeth & Gums Healthy teeth and gums are essential for eating well. Flossing our teeth every day and brushing our teeth twice a day helps keep our mouths healthy. It is also important for strong teeth to choose foods that have a positive effect on dental health. Keep Smiling Limit intakes of sugary foods and drinks which can cause tooth decay Include foods in your diet which provide calcium and phosphorus such as milk, yogurt and cheese. These minerals contribute to the maintenance of normal teeth If you have difficulty chewing, opt for lightly stewed fruit and vegetables instead of raw varieties Remember to visit your dentist regularly to have your teeth checked and whenever you are having any difficulty with your teeth, gums or dentures 8

11 Fluid Facts Staying hydrated is important for good health. It is recommended to consume at least 8 glasses or cups of fluid a day. Thirst is not the best indicator of dehydration as it may occur before you feel thirsty. Other signs of dehydration can include a loss of concentration and alertness, headaches and constipation. Chilling tap water and adding a slice of lemon can create a pleasant, simple drink. Milk is also a refreshing drink which naturally provides a number of important nutrients (see page 3). Sugar sweetened drinks should not be consumed more than twice a week or in large quantities. You can also get some fluid from foods. Foods that have a high water content include soup, vegetables, fruit and yogurt. A Note on Alcohol Remember, alcohol can be dehydrating. The Department of Health s recommended upper limits are up to 11 standard drinks a week for women and up to 17 standard drinks a week for men. These should be spread out over the week and no more than five standard drinks should be taken in one sitting. It is also recommended to have at least 2-3 alcohol free days a week. A standard drink is equal to a small glass of wine, a pub measure of spirit or a glass of stout/lager/cider. 9

12 Staying Active Taking part in regular exercise allows us to enjoy many health benefits. Exercise can help maintain muscle and bone strength, help manage body weight and improve heart health. Guidelines At least 30 minutes of moderate intensity activity on five days a week; or 150 minutes each week. Moderate intensity exercise should cause you to become warmer and increase your breathing and heart rate to a comfortable pace. Examples include: cycling (slower than 10 miles an hour), medium-paced swimming, brisk walking (a mile in minutes), or general gardening activities. Remember, try to be active every day. Start with ten minutes of activity each day and build this up over time to 30 minutes or more. Invite a friend or family member to exercise with you for company and motivation. 10

13 Shopping Suggestions Making smart choices at the supermarket and planning ahead can help you stock a healthy kitchen: When food shopping, use a list and stick to it If cooking for one, make extra servings which can be frozen to use within a few months Flavourings such as fresh garlic, spices and herbs can be healthier alternatives to adding salt Food Favourites Include a range of nutrient-rich foods which provide vitamins, minerals and fibre. Examples include: Dairy products are convenient, they make a super snack and can be used in cooking and baking A variety of fruit and vegetables should be used across meals and can also be convenient as on-the-go snacks Eggs are a versatile food that can be scrambled, boiled, poached or cooked into an omelette Legumes (e.g. dried peas, beans and lentils) can be added to stews, soups or casseroles Canned tomatoes (whole, diced or crushed) can make a base for sauces, stews, soups or casseroles Fish (e.g. salmon, tuna) can be a tasty addition to salads or sandwiches 11

14 Further Reading The National Dairy Council Irish Nutrition and Dietetic Institute - Factsheets Safefood Department of Health - The Food Pyramid (2016) Get Ireland Active - Promoting Physical Activity in Ireland Irish Osteoporosis Society Active Retirement Ireland Age Action Dental Health Foundation 12

15 Image credits Front cover: 1. istock.com/svetikd 2. istock.com/studiocasper Inside front cover: 1. istock.com/rkaulitzki Page 1: 1. istock.com/studiocasper 2. istock.com/monkeybusinessstudios Page 2: istock.com/rkaulitzki Page 3: 1. istock.com/lightkitegirl 2. istock.com/vectortatu 3. istock.com/dauker 4. istock.com/blackjack3d Page 4: 1. istock.com/rkaulitzki 2. istock.com/milosstankovic Page 5: istock.com/rkaulitzki Page 6: istock.com/rkaulitzki Page 7: 1. istock.com/rkaulitzki 2. istock.com/stockyimages Page 8: istock.com/cathyyeulet Page 9: istock.com/rkaulitzki Page 10: istock.com/andreypopov Page 11: istock.com/rkaulitzki Page 12: 1. istock.com/rkaulitzki 2. istock.com/kupicoo Inside back cover: istock.com/rkaulitzki This booklet is a general nutrition information resource and is not tailored to individual dietary requirements.

16 The National Dairy Council t: e: nutrition@ndc.ie w: ndc.ie 2017